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SWOD: Clean and Jerk, Spend 15 min working up to a heavy single rep of clean and jerk or, for our newer members, work on your clean and jerk technique.


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WOD:

"Running Annie"

200m run

50 Double unders

50 Sit-ups

200m run

40 Double unders

40 Sit-ups

200m run

30 Double unders

30 Sit-ups

200m run

20 Double unders

20 Sit-ups

200m run

10 Double unders

10 Sit-ups

-For time-


8am Class only this Saturday. Join us at Mission Beach for some FUN! More info HERE.


November 12 Beginner Competition at CrossFit Elysium

Everyday Paleo Desserts

Top 10 "Don'ts" for Mass Gaining

 


 

SWOD:

A1) Overhead squats 4/4/4/2/2


B1) Ring dips 8/8/8/8/8

B2) 200m sprint x4 (post slowest time)

 

*This Saturday we will only be holding the 8 am class. Join us on Mission Beach for some fun.*


CFMG Beach WODs and Potluck Cookout

Saturday, October 1 · 10:00am - 3:00pm

Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park will be in any of the lots near Belmont Park/The Wave House. Then head over to the beach and walk south a little ways.

Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc.

Team CFMG will be providing chicken, burgers, utensils, and some water. Please bring your favorite dish to share. 

WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.

 

1000 Burpees for Time, Thanks to everyone who made this possible

Overhead Squat Help

No Excuses

Pre-WOD:

Spend about 10 minutes working on your kipping as you will need this for toes-to-bar and pull-ups. If you have mastered the kip and you can execute 15-20 unbroken/unassisted pull-ups, spend time working on butterfly pull-ups.

 

WOD:

AMRAP in 8 min

12 Pull-ups

9 Thrusters (95#/65#)

6 Toes-to-bar

rest 3 min

AMRAP in 8 min

16 Box Jumps (24"/20")

12 Static Lunges

9 buprees

 

On Saturday November 12 CrossFit Elysium will be holding a CrossFit Style Competition. There will be a website up soon for this event so please pay attention to our site and our Facebook page for more info. For now please save the date. Just a "heads up" this will be an intermediate competition, Regional/Games Level Athletes can sign-up but are discouraged from doing so.

 

Modifying the Big Lifts

CrossFit Origins

Valley Girl's Vertigo


A pic. from CFMG's own Trevor, pulling a new deadlift PR of 450#! He's currently overseas but hasn't stopped training.

SWOD: Squat Snatch: Take 15 minutes to work up to a heavy single rep or, for our newer members, work on your snatch technique.

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WOD:

"The One Arm Man"

This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.

 

INTENTION

by Mindi Martinez

“The act or instance of determining mentally upon some action or result.”

I intend to eat clean today. 
I intend to practice random kindness to people I don’t know well. 
I intend to slap a smile on my face and grin and bear it today regardless of what happens. 
I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most.
I intend to compete again, even if I know I won’t be number one.
I intend to focus on what’s going right instead of the things that may be falling apart.
I intend to improve my snatch.
I intend to feel awesome about completing the WOD no matter how many ways I may modify.
I intend to focus on improving the list of skills that bring me to my knees.

Do I follow through with every intention, every day?  No.  I’m not perfect.  Besides, the list changes from day to day.  However, I believe having intentions is better than not having any.  It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind.  What are your intentions?

 

10 Things to Improve Your Clean & Jerk

Comfort Foods Three Ways....

Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.


SWOD:

Strict Press 3/3/3/3/3


WOD:

50 Air Squats

400m run

50 Push-ups

400m run

-2 Rounds for time-


Interested in receiving some massage therapy here at CFMG?

CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:

I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.

You can also take a look at Shedara's website HERE and her Facebook page HERE.


Benefits of Massage for Athletes

The 400,000 Hour Body

OPEN GYM HOURS TODAY ARE FROM 8 am to 10 am

 

RX Jump Rope Clinic Today at 10 am

Please bring your payment!

 

 

Free Running Practice

THERE IS ONLY AN 8 AM Class today

If you signed up for the KB Clinic please have your payment, arrive ready to workout and have fun!

8 am Partner WOD

Buy in: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time, but may not start the next portion until each person has completed their 200 Skips)

In the below portion only one person may work at a time

30 Deadlifts (135#/95#)

40 Box Jumps

50 KB Swings (53#/35#)

60 Push Ups

2 Rnds

Cash Out: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time)

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Coconut Banana Fritters

 

 



Reminder there will only be an 8 am class tomorrow!

WOD

Run 1 Mile

Toes to Bar

Wall Ball

Push Press (115#/85#)

15-12-9

Run 1 Mile


Reggie on the KB SDHP

 

Mikes Gym- Coach B's Website

Press and Push Press Technique

CF Games Commercial

Page 140 of 161

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